What kind of food can give me energy?

carbs break down into sugar, and give us energy..If you need a quick boost for an athletic event I would suggets fast carbs (like apples, bananas,mangos, grapefruit etc.) coupled with slow carbs (berries, broccoli, beans, green beans, carrots etc.) The fast carbs will break down faster and give you a quick boost of energy, and the slow carbs will break down more slowly to help you avoid crashing too soon. If you want truly sustained energy, make sure to fit in a serving of protien with every traditional meal (breakfast lunch n' dinner) to slow the conversion of the carbs into sugar, and thus keep your insulin levels in check. Then snack on carbs for snacks to keep your energy up between meals. Eat every 2-3 hours up until an hour before bed..